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PARADIGM Gym 24HR

@paradigmgyms

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📍Lakewood
📍Highland Park (Now Open)

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Chicago, we did it!! 🥹🏙️ 3:44:58!

Two World Majors in two weeks.
And one VERY tired girl.

Thank you all so much for making this dream possible. For every donation to Mercy Home, every encouraging word, and every voice note. ❤️

This year hasn’t exactly gone how I imagined.

I don’t even know how to properly thank y’all for all the ways you’ve shown up for me. It’s such a gift to have a community like this, and I really hope you know how much I appreciate you. Y’all have helped carry me through this season and across these finish lines. I love yall!!!!!

Walty, I did it, bubba.
I wish you were here.
I love you forever. 🐾❤️

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Progress comes from showing up—even on the days you don’t feel like it ✨💪

#StrengthTraining #GymMotivation #FitnessJourney #WorkoutRoutine #Paradigm DallasPersonalTrainer

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Extremely proud of Katie’s hard work and effort!

It was incredible to receive her DEXA reports side by side with explanation, followed by a “We did it!” text.

Katie’s journey started with a stiff big toe.

We worked on improving her toe function. As her movement improved, our goals grew.

When bone density became a major concern, we focused more intentionally on nutrition, heavy lifts and gradually increasing the load her body could tolerate, while still working big toe joint strength.

One year later, her DEXA report moved from the osteoporosis range to the osteopenia range. This was her main goal, but managed to create significant change in muscle mass and fat loss.

We can’t attribute progress to one exercise or one habit. But this is what consistent training, progressive loading, better nutrition and a long term commitment to your health can look like.

Stronger in her 50s and still building.

#strengthtraining #functionalrangeconditioning #dallasfitness

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RACE WEEK 🚀

This week isn’t where I get fitter. It’s where I stop leaving energy on the table.

7 to 4 days out: volume drops, food doesn’t. Carbs and protein at every meal. Protein holds at 130-135g.

3 to 2 days out: carbs go up and spread across all four meals. Sodium and water climb with them.

The day before: fed, hydrated, settled. Carbs lead, fiber comes down, nothing experimental.

All the supplements on the slides can be found at @thefeed 💙 Link in bio for 40% off your first order.

#raceweek #racefuel #thefeed #thefeedseptember #hyroxathlete Sara stands in a gym wearing a blue sports bra and shorts, taking a mirror selfie beside a rack of bumper plates. Text reads "Race week fuel, the 7 days before Hyrox."

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Stability and athleticism
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Recovery day light work. My body wanted to run. I am not fully recovered for another run. Instead I decided to move light weight at optimal speed.
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I ran 4 rounds in under 30 min.
@landmineuniversity lateral bound clean + split jerk. 5/5
TGU 1/1
Mace 360 5/5

#unconventionaltraining #landmineworkout #kettlebelltraining #steelmaceexercises

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If by hot girl summer you mean I never experienced a temperature below 90 degrees for the months of July and August then yeah I had one 🌿🌸💐

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Summer dump, August recap, Dallas, San Antonio, best matcha spots, things to do in Dallas, botanic gardens, girls who lift, dermatology resident #womeninmedicine #hotgirlsummer #matchalover #botanicgardens #texaslivin

Taking care of myself first thing every morning 🖤

Shopping date with my cowboy 🤠

Dressed up the part in Dallas 🩵

Uniform of a dermatologist on call 👩🏼‍⚕️

The arboretum in Dallas is one of the most beautiful places in Texas!!! 🌳💐

My first Pilates class! 🧘🏼‍♀️

15 year old me would never believe we have gotten this far 🥺

When in Texas you have to dress the part!!

Heart shaped waffle maker makes yearly planning taste better 🫐🧇

What the inside of my car looks like 💅🏻

Fresh hair who dis 💇🏼‍♀️

The Katy trail healed me every morning 👟

Study sessions fueled with jasmine matcha 🍵

Yes I tried SO MANY MATCHAS!!!🍵

Took advantage of getting my nails done out of uniform 💗

The best ice cream I’ve literally ever had ever - yuzu coconut with matcha yellow cake!!! 🍦

It was HOT!!! 🔥

More taking care of myself ☺️

Eats and drinks I made 😋

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Getting better at something makes it more enjoyable right?

Using @functional_range_conditioning internal strength systems to build joint load bearing capacity and improve fast twitch muscle recruitment, so I can sprint faster, keep my intervals strong, and continue building a stronger heart.

Full workout
1. CARs
2. Ankle dorsiflexion PRH 6x5s, PLO 15x2s, inversion eversion hovers x8
3. Cable Ankle eversion dynamic eqi >failure
4. Max hip flexion, hip extension pulses, rebounds, overspeed catches <failure
5. Max hip flexion/ extension, hip flexion pulses, rebounds, overspeed catches <failure
6. Rope flow sprint pogos
7. 3 sets max effort sprints

1:15 min workout with long breaks

#functionalrangeconditioning #runclub #jointstrength #sprintintervaltraining

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it’s giving gym rat, Pilates princess, and everything in between

@crz_yoga I can’t get enough of you 🫶

•butterluxe twist deep v neck in ripe plum
•no front seam biker shorts 4”
•butterluxe v neck sports bra in cascadia green
•no front seam leggings 25”

#gymfit #crzyoga #bodybuilding #pilates #workoutmotivation

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Some moments in and out of the hospital on my first couple weeks of inpatient dermatology 🌸🤠🩺

Learning lots from every consult but also exploring a new city on my weekends off! 💛✨

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Dermatology resident, hospital medicine, healthy eats for doctors, meal prep, gym time, doctors who lift, women in medicine, women who do both, pink fit check, Dallas, healthy living, on call #dermatology #hospitalmedicine #thingstodoindallas #healthyeats #healthyliving

Study fuel 🥦

Pink @wearfigs elevate any shift 💗

Favorite site at the end of the day ✅

Taste testing new matcha while I study 🍵

Meal prep is the only way I stay sane during busy weeks as a doctor! Recipe is Trader Joe’s chicken stir fry by MasonFit

Treated myself to a manicure while I’m out of uniform 💅🏻

Matcha and pink @wearfigs again because, duh 💖💐🍋🍵

Getting stronger in the gym 💪🏻

Spent my golden weekend exploring the botanic hardens here 💐

Brunch with my coresidents before our busy hospital service 🥑

Recovery 💆🏼‍♀️

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Spine stuff
Building a spine that’s strong in as many places as possible.

Create space. Explore the edges. Build strength there. Then keep expanding what your body is capable of.

@functional_range_conditioning
1. Joint capsule workspace. Spinal segmentation
2. Global lumbar assessment + priming
3. Max effort GHD spine segmentation situp. Core + hip flexor length
4. GHD Blocked thoracic CARs — heavy load + rev hyper positional isometric prep
5. Heavy weighted lumbar CARs — maximizing workspace
6. Max effort full spine extension — end range neural grooving on the way down
7. Reverse hyper 2 sets: 1 not to failure 1 set to failure

#mobility #movementislife #controlyourself

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Fun drop-in workout at @paradigmgyms today. 💪

Beautiful facility, great atmosphere, and fantastic ownership. Big thanks to @casad44 and @kacasad for the warm welcome.

Can’t wait to get back for another rep session.

Shoutout to @yingers1 for always crushing the videography! 🎥🔥

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Hip joint strength.

Strengthening the joints, connective tissue, and load-bearing capacity of my hips. Optimizing how my hips and spine absorb and redirect force.

I was hit by a driver in my 20s. The accident left me unable to walk for months. @functional_range_conditioning gave me the tools to move forward and come back stronger. I still have a lumbar vertebral displacement that may never return to 100%, but I still put the work in like it will, and because of that I’m able to move better and do more than I ever did before the accident.

There’s intention and quality movement behind every rep. Small adjustments that are easy to miss. Low load. High volume. Long holds. Biasing the connective tissue for most of this session.

1. Rack blocked level 2 Hip cars x2 30% irradiation

2. Rack blocked Capsule hip extension internal rotation pulse + hip car partials focused on ext portion of cars where I lack control x 10 reps each 50% irradiation

3. Hip abducted- loading the short side tissue max internal rotation to external eccentric quasi isometric + pulses at the end x 90sec + 15 pulses 60% irradiation

4. Dragon flag- eccentric quasi isometric loading core segmenting spine lumbar focus x accumulate 90sec 60% irradiation

5. Reverse Copenhagen eccentric quasi isometric loading Tfl and Ql to length x90sec 60

6. Hip adduction end range positional isometric. Focus is adductor hip flexors bracing core to keep lumbar spine neutral/ proper ext X20 sec 80% irradiation

7. Loaded kinetic stretching- pigeon “push ups” focus is lumbar spine neutral/ proper ext while using hip flexor adductors to pull me down and glute ham back to push me ups 2x 30-45sec 70-90%irradiation 1 not to failure 1 to failure

#functionalrangeconditioning #movementislife #jointstrength

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